≡ Menu

Cardio Strength Workouts

  • Sweat, Strengthen and Flow Outdoor Workout + Event Recap

    { 4 comments }

    Hey guys! I'm so pumped to share all of the details on the Sweat, Strengthen and Flow Workout that I hosted for my community along with Premier Protein last Saturday morning. I've got a bunch of photos from Saturday's event as well as a workout graphic so you can try it out for yourself! I've [...]

  • The Couple that Burpees Together…Burpee Couples Workout + HYLETE Review

    { 13 comments }

    This post is sponsored by HYLETE.  Today's post combines three of my favorite things. 1) New workout gear. 2) Working out with Tanner. 3) BURPEES! HYLETE recently offered to send a sampling of their workout apparel for both Tanner and I try out and we decided to give it the ultimate test with a sweaty [...]

  • Cardio, Glute and Core Workout with Rowing, Deadlifts and BOSU Exercises

    { 11 comments }

    Call me crazy but working legs is my favorite! I am on team "leg day, every day." While I might give my trainer the side eye when she tells me it's time for pull ups, I will never hesitate to do a squat, lunge or deadlift. I stayed at the gym after training one of [...]

  • Sweaty Strength + Plyo Workout & How to Stay Dry Through It

    { 84 comments }

    document.body.id = 'noIntelliTXT'; Today I'm sharing a workout with you that combines strength training and plyometrics as well as sharing how you can stay fresh and dry through this sweaty workout. I love interspersing plyometric exercises into my clients workouts as well as my own. They are a great way to train power and speed [...]

  • Recent Eats + On the 30s HIIT Workout

    { 9 comments }

    Good morning! I have some recent eats and the HIIT workout I taught last Sunday to share today. But first... In case you somehow missed it, yesterday was National Puppy Day! I think I like this day even more than National Peanut Butter Lover's Day! :) It's a great excuse to share some puppy pictures. Baby [...]

  • 38 is Great Chipper Workout + Best New Noodle Replacement + Packing Madness

    { 19 comments }

    Hi there! In the world of fitness we crazies like to celebrate birthdays and special occasions with some extra fun challenges. I've mentioned several times before that I train a small group of friends at 5:30 a.m. once a week. We get super excited when it's someone in the group's birthday. This week we were celebrating [...]

  • 2016 Valentine’s Day Partner Workout + My Weekly Workouts

    { 1 comment }

    Happy Valentine's Day! Last year I shared a Valentine's Day partner workout and I thought it would be fun to put together another one for you this year. I love this partner workout because most of the exercises are interactive and/or hands on. Sweating together is a great way for couples to connect while doing [...]

  • Super Bowl Super Set Workout + Weekly Workouts

    { 15 comments }

    Happy Super Bowl Sunday! I am SUPER PUMPED to cheer on the Panthers tonight. I decided to channel some of my enthusiasm into creating a killer "Super Bowl Super Set Workout" for you guys! Read all about super sets and why I love them in this post. I organized the workout into four super sets [...]

  • Weekly Workouts + Lots of Strength + A Killer Pulling Workout

    { 12 comments }

    Happy Sunday morning! It's currently snowing in Charlotte. Nothing that's sticking, just big wet flakes that melt the second they hit the ground but it makes for a pretty and cozy morning with a cup of coffee (and some chia pudding!). I'm gearing up for a marathon day of teaching...four classes total today including yoga, [...]

  • Weekly Workouts: Treadmill Time + “Add 5 Reps Workout”

    { 14 comments }

    We have officially reached the time of year where I embrace the treadmill. Don't get me wrong, I am NOT complaining about temperatures ranging from the 20s-40s when that's balmy for many of you (and I am fondly remembering all those 70 degree runs I had in November and December). What I do find is [...]

  • 25 Minute Clock Workout + Weekly Workouts

    { 9 comments }

    Super quick check in tonight. My weekend has been a sea of boxes, U-Haul Trucks and eating out. The good news? I survived moving. Here are my workouts for the last week. More on the move coming soon in the weekend recap! For now it's a miracle that I got this post up. :P Monday [...]

  • Summer of Stairs…And Weekly Workouts

    { 21 comments }

    I make my clients run stairs on the regular because it's really great cardio. It's quick and efficient for getting the heart rate up and a nice change from running and rowing. And I think it's safe to say that most of my clients would pick stairs over burpees. ;) Recently, I've been including more [...]

  • A Total Body Strength Workout & A Cardio CrossFit Workout + Weekly Workout Recap

    { 9 comments }

    Hope everyone has enjoyed the weekend. Rainy weather yesterday brought in some cooler weather. It's currently 79 and low humidity and it's amazing. A welcome change after two weeks of 98-100 degree days. I'm going to head out for a run and soak up the sunshine after I publish this post. Here's my recap of [...]

  • Cardio Strength Workout

    { 17 comments }

    Hey! I've got a great workout for you today. Since I started teaching group ex again, I've received requests from many of you to post the workouts on the blog. Always happy to share my knowledge! I've updated the Peanut Butter Runner workout board on Pinterest and you can also check out my workout page [...]

  • 30 Rep Rowing Workout

    { 12 comments }

    Most of the U.S. is experiencing extremely cold weather right now. Here in Charlotte the temperatures dropped down to 10 degrees last night and we barely broke 30 today. I get that these may be balmy temps for some of you...but not for my Georgia blood. This weather makes me move my workouts indoors to [...]

  • 2014 Christmas Cookie Crusher Workout {Gym + Home Versions}

    { 19 comments }

    I don't know about you but the Christmas cookies are ABUNDANT over here. I think I've averaged somewhere between 2-5 cookies every day for the last week! I mean, seriously...between what I've been baking for gifts and get togethers and what I've been gifted by friends and clients, it's been a sugar extravaganza. I'm probably going [...]

  • Butt Burner Cardio Blast Workout + Weekly Workouts

    { 14 comments }

    I have a great workout to share with you today that I did a couple of weeks ago for my own workout and have since put several clients through. It's a killer combo of legs and cardio. But first... Some puppy cuteness for you. Zoey goes from 90 mph to crash in about two seconds. She is all [...]

  • Pre-Turkey & Pie Burner Workout + Weekly Workout Recap

    { 8 comments }

    Hello and happy Thanksgiving week! It's my favorite holiday of the year! In preparation for the upcoming feast, I have a great workout to share with you that's high in intensity and sure to make some room for the turkey and pie! :) In addition to testing this workout myself, I also put several clients [...]

  • A Total Body Weekend Workout to Get You Moving!

    { 11 comments }

    Hi everyone! TGIF! This was one heck of a week. I'm thrilled to see the arrival of the weekend and my big Friday night plans include sitting on the couch. I'm cooking dinner and can't wait to turn on the TV for the first time this week and catch up on Scandal. It'll be early to bed [...]

  • “Legs On Fire” Cardio Strength Workout

    { 12 comments }

    I promise that I didn't plan to follow the salted fudge brownie recipe with a workout but I think it works nicely with the whole theme of my blog...workout hard, eat well! :) I have a workout to share with you today that I did myself on Tuesday. I only had a 30 minute window [...]

  • 45/15 Circuit Training Workout {Video + Workout Post}

    { 9 comments }

    It's been forever since I've shared a workout with you guys. It's not that I haven't been programming them nonstop for my clients but it's been difficult to carve out the time to get them ready for you in the way that I like to. But today is your lucky day! I have a new [...]

  • Row, Run & Burn Cardio & Leg Workout

    { 19 comments }

    Good morning! I awoke to pouring down rain, thunderstorms and a really loud alert on my phone that we were under a tornado warning. It's looking like nothing but the same weather for the rest of my day. Always good for my productivity! Did you know that Thursday is typically the slowest day of the [...]

  • Burpee Box Jump Chipper Workout

    { 18 comments }

    I have a great workout to share with you today! It's quick, challenging and combines cardio and strength. Win, win! This is a chipper style workout which means you "chip away" at the reps and finish all the reps of one movement before moving on to the next. I'm a big fan of chipper workouts. [...]

  • Fired Up Squat + Upper Body Workout

    { 49 comments }

    Welcome to Friday...the fired up edition! What am I so fired up about? First, squats! I LOVE SQUATS! My clients know they most likely won't get through a workout with me without doing some type of squats and push ups. They are two of my favorite movements ever due to all of their awesome benefits. [...]

  • The Running 500 Workout

    { 20 comments }

    I am completely blown away by how many of my readers, friends and students have done the 1,000 rep home workout that I posted a few weeks ago. It's been so cool to hear everyone's experience with it, whether you made it through the whole thing or scaled. There's definitely one common theme...a sore booty [...]

  • Weekend Warm Up Workout

    { 4 comments }

    Hello and a big welcome to the weekend! Unfortunately, it's FREEZING and all I want to do is stay bundled up, inside and warm. The wind is bone-chilling. From what I understand it's pretty cold in most of the country and my mom told me it sleeted yesterday in Florida. That's crazy  so I thought [...]

  • 4-3-2-1 Workout

    { 13 comments }

    I want to share a workout format with you today that I sometimes use when training clients or programming circuit classes. It's called "4-3-2-1" and provides a good cardio strength workout that keeps you moving and sweating. Here's the basic breakdown of how it works. 4 minutes of cardio - Usually do some sort of [...]

  • Lunge, Shuffle, Run & Jump Workout

    { 17 comments }

    OMG. I am so oversharing right now but my butt hasn't been this sore from a workout since I did my first RX pistol (one leg squat) WOD earlier this year. I knew as soon as I finished this really unique and sneaky challenging workout yesterday that I had to share it with you. It's [...]

  • 20 Minutes of 5 Minute AMRAPs {Workout Post}

    { 24 comments }

    Hey there. I don't have much to report from today other than... 1) My AC unit is on it's way out but all hope is not yet lost so for now we wait. Best case scenario I pay $400 for a motor in several months...worst case scenario I replace the whole thing but we're not [...]

  • Monday + 20-15-10 Workout

    { 25 comments }

    Hello and happy end to Monday. I had a great day but I am so happy to be home and cooking dinner. I'm about to watch last night's Game of Thrones and from what I've seen on Facebook and heard around the gym today...I'm in for a shocker! Can't wait!!! Just a few things to [...]

  • 10-1 Upper & Lower Body Workout

    { 4 comments }

    Happy Saturday! I just had to use all the motivation I had in me to get myself to the gym this afternoon. I ran there as an easy way to get my cardio in - just under 2 miles! Once I got there I quickly programmed this great upper and lower body workout featuring some [...]

  • 7 Minute AMRAPs Workout

    { 22 comments }

    Happy weekend! I wanted to share a workout format that I've been doing with some of my clients this week. It consists of three seven-minute AMRAPs with two minutes of recovery between each. So you would do the first 7-minute AMRAP, take a 2 minute break and then move on to the second. The workout [...]

  • A Workout To Warm You Up

    { 30 comments }

    Watch out. Apparently, snow is imminent. What our local weather celeb says is pretty much considered word of god around here and he's on board with the snow forecast. I believe this because all of my friends in Alabama are posting snow pictures on Facebook. When it actually snow in Birmingham, there's a good chance that [...]

  • Stability, Core And Strength Circuit For Runners

    { 27 comments }

    A couple of weeks ago I led a Stability, Core and Strength Clinic at Metro for the American Cancer Society's DetermiNation team. DetermiNation is a training program through the American Cancer Society in which participants are coached/trained to complete a half-marathon, full marathon or triathlon. Participants commit to raise money for the fight against cancer. [...]

  • Fall Cardio Strength Circuit Workout

    { 68 comments }

    Fall is my favorite season for outdoor workouts. I find crisp days with low humidity to be energizing and love the beautiful scenery created by the changing colors of the leaves. Last Thursday I wanted to get a cardio and weights workout in but had no desire to be in the gym on a gorgeous [...]